Plant milk: 13 easy recipes for you to make at home

Vegetable milks are great allies for those who use diets that restrict animal milk, as is the case with vegans. Those who have lactose intolerance or allergy, or another element present in animal milks, also usually replace animal milks with vegetables in their meals.

Generally, there is little variety of vegetable milks available in common supermarkets, and when they are found, they are very expensive. Another disadvantage of industrialized vegetable milks is that they almost always contain preservatives, dyes, sugar and sweeteners, which makes many of these milk’s properties disappear.

An alternative to industrialized plant-based milks is to make them at home. The process for obtaining milk from different types of grains and cereals is very similar. Most of the time it is necessary to let the grain or cereal soak for a few hours, beat with water and strain, but this is not a rule. In some cases it is not even necessary to soak or strain, making the process more practical.

Check out 13 recipes for different plant-based milks below and learn how to make them at home:

1. Soy milk: among the plant-based milks, soy milk is the most popular. To make it, just let the soybeans soak for 12 hours, hit the blender with 3 cups of water for each cup of soybeans, strain and cook the liquid until the foam disappears. With the residue of milk, called okara, it is possible to make cakes, cookies and even add to green juice.

2. Peanut milk: Peanut milk tastes similar to almond milk, with the advantage of being more economical. There are several ways to obtain this milk, depending on the taste of who will prepare it. It can just be soaked, whipped and strained, or as stated in the recipe, milk can be boiled. Another option is also to toast the peanuts before soaking them. The milk residue is ideal for the preparation of sweet delicacies such as cakes, cookies and cookies.

3. Almond milk: in addition to being consumed pure, almond milk is ideal for use in recipes, as its flavor is one of the most neutral among vegetable milks. To make it, just let the almonds soak for at least 12 hours, hit the blender using 4 cups of water for each cup of almonds. If desired, add vanilla essence.

4. Sesame milk: sesame is a great food to reduce bad cholesterol and, in addition, its milk has more calcium than cow’s milk. To prepare sesame milk you can use black or beige sesame. Let it soak for 8 to 12 hours, hit the blender with 3 or 4 cups of water and strain. With the residue of the milk it is possible to make a sesame ricotta.

5. Flaxseed milk: flaxseed has an astringent function, that is, it is a great ally in fat loss. The use of this seed is also associated with the treatment of skin problems such as dryness, psoriasis, acne and allergies.

To make flaxseed milk, soak the seeds in water for 8 hours. Then, blend the flaxseed with water well in the blender, using 1 glass of water for every 2 tablespoons of flaxseed. Finish by straining. The tip of the author of the recipe is also to replace the water with coconut water or even a tea of ​​your choice when making the flaxseed milk.

6. Pumpkin Seed Milk: Pumpkin seeds are often discarded so only the pumpkin pulp is consumed. It is possible to make a super nutritious vegetable milk with this seed that usually goes to the trash. To make this milk, just soak the seeds for 12 hours. For each cup of seeds use 4 cups of water, blend in a blender and strain.

7. Oat milk: the biggest advantage of this milk is the preparation time. Unlike other plant-based milks, oatmeal does not need to be soaked, the milk is not boiled and the preparation is completed in a few minutes. For every 2 cups of powdered or flaked oatmeal, use 4 cups of water. Blend in a blender and strain. Milk lasts approximately 3 days in the refrigerator.

8. Rice Milk: Rice milk is one of the finest-textured plant-based milks. You don’t need to soak the rice, but it does need to be cooked. For the preparation, use 1 liter of water for each cup of rice, which can be white or brown. Cook for 15 minutes, hit the blender and strain. The residue can be used in savory dishes such as soups, broths and pies.

9. Brazil nut milk: Brazil nut milk is a great substitute for cow’s milk in savory dishes. It can be used in white sauce and can replace sour cream. To do this, use 500ml of water for every 8 chestnuts, beat the chestnuts in a blender, add water and strain.

10. Cashew nut milk: to make this milk, use 1 liter of water for every 100g of cashew nut. Soak for at least 8 hours, beat the chestnuts in a blender with 300ml of water for 1 minute, add the remaining 700ml of water and blend well. Strain through a very fine cloth so that no residue passes through. If desired, add vanilla essence.

11. Nut milk: the medicinal properties of walnuts are many. Among them are a reduction in the risk of diabetes and an increase in serotonin levels, responsible for good mood. To make the walnut milk, just beat 2 glasses of water for each glass of walnuts and strain until you get the desired texture.

12. Quinoa milk: Quinoa milk is quick and easy to prepare. Use 2 cups of water for 4 tablespoons of quinoa. Put everything in the blender and let it soak for 15 minutes. Then beat for 1 minute and you’re done. No need to strain.

6 benefits of consuming plant-based milk

For vegans and those intolerant or allergic to animal milks, we know that plant-based milks are great choices. Nutritionist Roseli Ueno Ninomiya informs, however, that vegetable milks may lack proteins, calcium and other properties present in animal milks. The nutritionist also says that she prefers the name vegetable drink: “it is not because it is made of rice that it will have proteins, or even quinoa has a very low amount of proteins”, informs Roseli.

Beverages or plant milks, however, may have several different advantages and properties compared to animal milks. With the help of nutritionist Roseli Ueno Ninomiya, we list below some advantages of consuming vegetable drinks, check them out:

1. They can be consumed by anyone, as long as they are not allergic to the vegetable used to make the milk;

2. They are great hydration options to take throughout the day;

3. For diets with restriction of animal milk, they can work as substitutes in recipes such as cakes, breads, creams, pies and others;

4. They don’t have saturated fats, so they don’t increase bad cholesterol;

5. They are sources of minerals such as potassium and B vitamins;

6. Depending on the vegetable used for the preparation, they are great sources of fiber.

Following a healthy and balanced diet, vegetable milks can complement your diet. Remembering that each person may have specific needs for daily nutrient consumption. Consult a nutritionist to know yours.

Also get to know one of the tastiest options and rich in benefits: vegetable coconut milk!